Barbell Behind The Back Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Behind The Back Deadlift
How to: Barbell Behind The Back Deadlift
- Stand with your feet shoulder-width apart and the barbell positioned behind your legs.
- Bend at the hips and knees to grip the bar with both hands while keeping your back straight.
- Engage your core and push through your heels to lift the barbell.
- Stand up straight, bringing the bar up while keeping it close to your body.
- Lower the barbell back to the starting position by hinging at the hips.
Common Mistakes
- Rounding the back during the lift.
- Using too much weight, leading to poor form.
- Not fully extending the hips at the top of the lift.
Modifications
- Use lighter weights or perform without a barbell until comfortable.
- If flexibility is an issue, try a partial range of motion.
Tips
- Maintain a straight back throughout the lift to prevent injury.
- Engage your core muscles to stabilize your spine.
- Use a lighter weight initially to master form before progressing.
Barbell Behind The Back Deadlift Alternatives
Tags
deadlift
strength
barbell
hips
exercise
weightlifting